WOD 8/2

Level Two

Make-up/Skill Day

Strength WOD:
A. Back Squat x5x5 (Focus on Depth) @75-80%  rest 2:00
B1. Snatch Lift-off + Snatch DL x3+2×4  rest :90
B2. Push-ups x10-12×3  rest:90
C. Weighted Chin-ups x6-8×3  rest :30
D1. Tic Tac x10/side x2  rest :30
D2. Two Arm Bent Over Trap 3 Raise x15x2  rest :30

Level One (Day 2)

Skill
Strict Chin-up (Progressions)

WOD
300 M Run
10 Step-ups/Leg
20 Flutter Kicks
200 M Run
10 Step-ups/Leg
20 Flutter Kicks
100 M Run
10 Step-ups/Leg
20 Flutter Kicks
*Time Recorded

If music be the food of love, play on. -William Shakespeare

Squatting an expression of health
*post thoughts to comments

Announcements:
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.
– August 7th is LADIES DAY at House Wine at 5pm.

CFA daycare!